Find a Hole and Fill It

In the early 20th Century two brothers had just immigrated from Ukrainia to the United States.  Immediately upon their arrival they took a train from New York to Chicago. The train passed through large urban landscapes in America.  The brother's observed dozens of `junk yards' on the sides of the route along the way.  




They determined that they would find a way to buy a junk yard, run it like a real business and with the profits buy one, two, three and more junk yards.  They did.  And then they started buying more small industrial companies, instituted solid business management principles and generated profits to support even more entrepreneurial activities.  By the end of World War II these brothers owned a staggering number of small to large businesses. From banks to steel fabricating plants to major hotel chains.  The Pritzker brothers.

When asked how they were able to be so successful they gave a staggeringly simple response: "Find a hole and fill it!"

A few days ago I participated in yet another ultra racing bicycle event, No Country for Old Men.  Having undergone two surgeries and knee replacements in the past fourteen (14) months I wanted to get a baseline as to my overall bicycle fitness and capacity. I had little expectation of finishing the 206 mile hilly event in the 16 hour time limit.  But I was looking `for a hole to fill.'  That is, after an almost two year hiatus from vigorous training I wanted to know my limit and start building a training plan for return to competitive shape.  

Nine hours and 100 miles later I know what I have to do to regain strength and stamina to begin my return.  An added bonus from this event: my capacity to recover quickly from an exhausting effort is better -- much better -- than I had expected.  

I Deserve This Unfair Advantage :)

It's just short of 4 months since the last of two knee replacements.  And I'm cycling with no hint of discomfort or pain.  The core training goals have to do with increased muscle (power) and stamina.  How many men or women my age can say that?  Certainly, too few.  

I really don't know my cycling potential.  So I'm back to focused training. A few cycling events to close out the year.  With fidelity to the training regimen I hope to deliver competitive performance results better than ever before.  

Key to cold weather training will be the Wahoo Kickr smart trainer, Zwift and Strava.  This threesome makes it possible to streamline training and make it more effective.  For example, I just finished two hours of 4% - 10% grade cycling on the Kickr with Zwift.  Now I'm going back for another two hours of flatland training on the Kickr with Zwift.  

Rehab Status -072119

I recently read about a fellow retiring who said that it was time because he had to have a knee replacement.  It struck me as contradictory because I see the fact of my knee replacements as being the opportunity for renewal.  

So when the arthritic and damaged surfaces of the femur and tibia are replaced with space age materials I almost consider it `unfair' of me when I compete in my age group.  

But there is more to a return to competitive mobility than simply getting shiny new knees.  The knees are surrounded by a complex weave of tendons and ligaments.  Very, very complex.  And it is the soft-tissue of the tendons, ligaments and muscle that make for competitive mobility.  

It is six weeks since my left knee arthroplasty (knee replacement).  My rehab is focused carefully on the ligaments and tendons.  Lateral movement of the tibia has been the most difficult to achieve.  The ligaments are tight and don't want to stretch.  Time spent moving the leg(s) and focused exercise of the whole knee make for a slow but very, very measurable improvement.  

A complication for the older cyclist is that we lose fitness 3 times faster than when we were younger and it takes us 3 times longer to return to fitness.  But, honestly ... it's better than sitting on a sofa watching TV.

Rehab vs. Training

I'm not training.  

But I am doing extensive rehabilitation.  

Knowing the difference is not easy.  

Old news about knee replacement.  Cut the old, worn out knee and replace it with metal and plastic.  One of the more involved and painful recovery processes.  The two key targets for rehab are getting the knee to flex as much as possible and to extend so that it is straight.  The surgery doesn't cut muscle, tendon or ligament.  But there is something about surgery to this area that makes the surrounding muscle, tendon and ligament want to shrink and stiffen up.  Scar tissue?

In August of '18 I had the right knee replaced.  The first three weeks were really hell.  Disorienting.  I'd never spent a night in a hospital, never had a surgical procedure.  The meds didn't do much for the pain and the subsequent physical therapy was painful in the extreme.  Yet, after 3.5 weeks I was back on the bike doing very slow distances on flat terrain.  

In June of '19 I had the left knee replaced.  I learned something from the first knee replacement and did my own physical therapy.  Still had exceptionally good results.  Instead of having a physical therapist push and pull on the knee joint I simply got on my trainer and put a few hours a day getting the knee to bend well.  In fact, the physical therapist admitted there was nothing he could do to improve on my work on the trainer.  

Four weeks post surgery yesterday.  I was on the open road for 3 miles two days ago and realized training was likely a distant goal for now.  Left knee joint moved really well.  But the surrounding muscle, tendon and ligament was still quite sore.  It was clear that if I had any climbing or complicated maneuvering it would likely be too much too soon.

So now I'm determined to focus on rehabilitation for a few weeks before I hit the open road again.  

On my trainer (Wahoo Kickr) I can crank out 30 - 50 watts for whatever time I'm on the trainer (typically one to two hours).  That certainly improves knee flexion and extension and it guards against development of blood clots.  

I'm going to stay on the trainer for as long as it takes me to feel comfortable cranking a steady 75 watts for an hour.  I'll assess the `soreness' of the knee and determine if it is `up for' some hills and complex maneuvering (crosswinds, etc).  If and when that happens there will be a clear change from rehabilitation to training.  

Of Interest to Probably No One

The only way to recover well from total knee replacement is to become obsessed with it.  There couldn't have been a better surgery for a person like me. 

Within three days I was on the trainer.  By day five I had purchased the latest Wahoo Kickr, subscribed to Strava and was using Zwift.  By day six I was doing a forty minute training session three times each day.  I swapped out my hardy LeMond Revolution `dumb' (no internet) trainer and was stumbling around setting up the Wahoo Kickr.  By day twelve I experienced my first `overtraining' incident, having to cut back on the  Kickr.  The day before I was listing local bike races and invitationals I would do in July. 

Yeah.  I know it.  Obsessive.  I'm a psychologist.  And I'm also a headstrong and stubborn Irish Mick who thinks normal rules of mortality don't exist for me. 

But I've become somewhat of an armchair expert on the most complex joint in our body, the knee. 

Knee replacement surgery is better considered as knee `resurfacing' surgery.  The tip of both the femur and tibia are simply cut a little bit, reshaped and covered with a metal tip that is screwed and cemented into the surface of each bone.  The metal tip of the tibia has a hard, slippery plastic surface that allows the smooth metal tip of the new femur to slide over when rotating on it.  The quad tendon, muscles, patella (knee cap) and original ligaments are not touched or cut. 



But, the human body being what it is, the tendons and ligaments have to `adjust' to the new shapes.  And the soft skin tissue simply takes time to heal ... like on band-aid. 

My particular `overtraining' event has to do with the lateral collateral ligament that runs on the outside of the femur and tibia.  Too much use, too soon, for too long.  "Too much is never enough." 

Now my time on the trainer is reduced to fifteen minutes thee times per day.  `Rehab,' not `training.'

The Rest Is Up To Me

I really have no problem with the fact that I'm getting old.  `Whining' is what people do when they have no plan to fix a problem.  `Complaining' is necessary to identify and address problems, so that we know what the problem is and can get to work solving it.  

I can't `solve' aging.  But I can work to lessen the impact of the inevitable and increase and maximize the capacity and potential I have.  

I had two knees that wore out.  Eighteen marathons in my 30's, genetic loading for arthritis and decades of ultracycling.  So I had the worn out knees replaced with metal and plastic, completely eliminating this problem. 

Resting heart rate in the mid-40's.  Blood pressure spot on at 130/70.  Good weight for my body type.  

What remains is the wisdom that 70+ years of living has earned me.  Balance.  

• A wonderful family I can barely believe I have.  
• Work that is good, engaging and a real contribution to the welfare of others.  
• A genuine joy of bicycling on the recumbent.  

Training is the effective method to be competitive in cycling.  The road is clear.  

And it is up to me.

Robot

In a few days I'll experience another medical miracle: knee replacement.  Second one in less than a year.  

The right knee has seen about 5,000 miles and 140,000 feet of climbing since it was `installed' in August of '18.  Radical -- RADICAL -- improvement.  Though I experience fatigue from muscles and ligament there isn't a hint of pain. 

If the rehab for the left knee goes as well as that of the right knee I'll be on the trainer in a few days and on the road in about 3 weeks.  

There is no question that I am fortunate.  

• I have the time to invest in bicycling.  
• I have, though modest, a lifestyle and budget that permits investment in cycling related things.  
• I have a family that values the fact that cycling is my `fun.'  
• There is a medical establishment that has perfected joint replacement.  
• I have Medicare.  

Training Status Update: May 5, 2019

It is May 5th 2019 and I'm fortunate to be able to have enough balance in my life to train well.  Consistency, volume and intensity.  

Consistency: 8 out of a 10 point scale.
At this point in time I've been training outdoors four or five days every week.  Some days I find myself training outdoors but because of either weather or crazy drivers I cut it short and return home to spend time on the indoor trainer.  

Volume: 7.5 out of 10.  
Living in the Arizona mountains means that not every volume indicator is in miles ridden.  Climbing 750 feet on a 16 mile course ... four or five times in a day ... is much different from my days on the flat Illinois prairie.  So `volume' is not expressed in miles traveled.  Or, for that matter, is it in feet climbed.  Often the default `volume' metric is a combination of hours, miles and feet of climbing.  Suffice it to say that on all three vectors (hours, miles and feet of climbing) I've doubled last years' results for this time in the year.

Intensity: 5 out of 10.
And I'm o.k. with that.  `Intensity' is the most dangerous factor in that one can overtrain to the point of days of fatigue and increased chance of injury.  

Reviewing the past year and a half of `soft pedaling' due to an arthritic knee and subsequent knee replacement surgery I'm on a good track for rebuilding cardiorespiratory endurance and muscle/watt strength.  A steep climb these past several months.  

Skin Cancer and Cycling

Skin Cancer and Cycling.

As much as we may consider ourselves `recreational' cyclists and unlikely to trigger melanoma ... we aren't. We cycle at altitude, increasing the power of UV sunlight. We cycle for hours at a time. Human sweat increases the photosensitivity of the skin.

I wear an under the helmet head drape (see below). (And arm coolers, and sometimes leg coolers). Those who've seen me on my recumbent may have noticed this. SPF 50+ just doesn't do it on long rides. Neither does one application of zinc oxide on the lips or nose.

I refer you to a clinical abstract for further information:

Clin Dermatol. 2008 Jan-Feb;26(1):12-5. doi: 10.1016/j.clindermatol.2007.10.001.
Outdoor sports and skin cancer.

And this is the very best under the helmet head drape that I've found. It is a lifesaver:

SUNPRECAUTIONS.COM

Helmet Drape

This unique, versatile Solumbra neck drape is attached to a brimless cap and fits neatly under bike helmets, hard hats and other headwear to provide full protection for your head and neck. It secures in front with hook-and-loop. Mesh panels at the side of the cap keep you ventilated.

Brains and Heart - Smart Training.

A few years ago I wrote a brief blog post about the difference between Epic v. Intelligent Training.  At that time I was training for the Race Around Ireland.  (This is the Race Report for the Race Around Ireland).

I've learned a great deal about how to train for significant ultracycling events over the years.  I'm hoping that this year (2019) demonstrates what it is that I have learned.  In short: train from the neck up; race with all your heart.  

As the Spring weather has arrived and the snow and ice has retreated I find myself well on my way toward the three goals of training: 

1. consistency; 
2. volume; 
3. and intensity.  

Yesterday was `intensity': a very tricky, dangerous and powerful factor in effective training.  Compounding the training is a practical recognition of my age (73) and how that impacts effective training.  

I'm doing quite well with consistency.  Four and five days each week on the bike; either the stationary bike or cycling on the road (depending upon the training task and/or the weather).  Volume is picking up, as well.  A few hundred plus mile training events and several fifty mile plus training events.  

Yesterday I introduced (carefully) intensity to my training.  A sixty-five mile spikey course (Four Laps in Skull Valley).  This is a 16.2 mile out and back with about 725 feet of spikey climbing on each lap.  

Today was an active rest day.  That is, I put in two hours on the stationary trainer doing easy spinning.  I was tired from yesterday.  I felt significant leg muscle soreness from yesterday.  My body tells me to back off a bit. 

Tomorrow I'll be back on the Skull Valley course, probably four laps.  But with less intensity.  And the next day ... a combination of volume and intensity on a different course.  Next week, Saturday, I'm off to do a 200 mile invitational (Hemet, CA,).  Training task?  Volume.  

VULTURE MINE ROAD 200

The weather in central and northern Arizona has been unusually wet, cold and windy this year.  That means outdoor training has been meager.  At this time of year I would typically find myself driving hundreds of miles east or west to participate in cycling events.  But given the pittance of training miles thus far this year that would be an unwise expense.  

On March 23rd there are two 200 mile events that beg my interest.  The first is the RAAM Challenge in Texas.  The other is the Solvang California 200 mile recreational ride.  The Texas event would be a 2,200 mile round trip and about $500 expense.  The California event would be a 1,400 mile round trip and a $450 expense.  Both events would require at least two days of driving.  

The terrain near my home is exceptionally good and challenging for cycling.  So I've decided to construct a few local courses in order to get some long miles under my wheel.  

West of Wickenburg, (and west of Phoenix) AZ, is a good quality road that is lightly travelled by vehicles.  Vulture Mine Road.  

The Vulture Mine Road 200 - Flat or the Vulture Mine Road 200 - Climby is a 140 mile round trip and an $80 (gas and food) expense.  

So I'll probably be doing the Vulture Mine Road events at the end of March and beginning of April.  That should give me the training opportunities that are within my physical reach, mileage reach and expense reach.  

Off - Topic Topic

I think it was Howard Zinn who said that disobedience isn't the problem.  Obedience is the problem.  

I live in a location that has many, many military veterans.  This area also voted heavily for Trump.  You can slip into lamentation about that if you consider yourself antiwar, liberal or a resistor.  But I think that would be an error.  My personal experience over the years with my neighbors is quite remarkable.  Thoughtful, considerate of individual rights, aware of the complexity of issues.  A rare and small minority are knee jerk.  An interesting place in which to live.

A little over two years ago I went into a large supermarket.  When my turn came at the checkout the cashier asked me if I was a veteran so I could get the veteran's discount.  I sort of blinked a bit (did a nervous swallow) and told her that, in fact, I was a veteran but not like most folks would consider.  I was a Vietnam war draft resistor and did two years in a penitentiary.  The cashier looks at me. We both blink a little. And she says ... "That's good enough for me" and I got the discount.  

It happened again today.  I was in an auto parts store.  A very helpful fellow, around 32 - 36 years old, was at the cash register to ring me up.  He asked me if I was a veteran so I could get the veteran's discount.  I did it again.  I sort of blinked (did a nervous swallow), looked him in the eye and told him that I was a veteran but not like most folks would consider.  He tipped his head to the left and had a mild smile of curiosity.  "I was a Vietnam war draft resistor and did two years in the penitentiary."  He looked at me.  We both sort of blinked a little and he says: "Wow.  That was a really bad time.  Thank you for your service."  And I got the discount. 

I nearly shit my pants.  

A Challenge To My Peers - Knock Me Off My Perch

I'll be 73 in a few weeks.  And I'm not much of an athlete.  Never have been.

But I've been getting medals and awards for the past three years for what I consider to be unspectacular athletic achievements.  I'm the only 70+ year old recumbent cyclist to enter a few events, even though I finished none of them.

It is embarrassing. 

So I'd like to invite men and women in my age group (60+ years) to enter cycling events that are accredited by the World Ultra Cycling Association (WUCA). Knock me off my perch.  

2019 is shaping up to be a challenging cycling year.  Pace Bend 24 Hour in February.  Inyo Double in March.  Bessie's Creek in April.  24 Hours in The Canyon in June.  A cross-state effort in July.  NCOM in October.  And the World Time Trials (Borrego Springs) in November.  A few others in between.

The World Ultra Cycling Association (WUCA) offers cyclists of all ages, genders and platforms (standard, recumbent, etc) a wide variety of opportunities to set goals and participate in challenging and healthy activities.  

I hope my peers take me up on this challenge so that I don't wind up being the only entrant, and thus the recipient of awards that are embarrassing.